Thread: I want to build muscle mass... HELP!!!

6-8 reps is good. Strive to lift heavier weight. Eats a lot of food. Get plenty of rest.

What does the rest of your diet look like? That is the key to gaining mass.

eat more- deadlift, squat, bench

Eat a lot more food. Shit, double your portion size on everything for a starting point. Eat a lot of lean meat, fruit, vegetables, olive oil, nuts, and every carb you can get your hands on. Milk is your new best friend.

Read the stickied threads on how to put together a balanced workout program.

Originally Posted by Gazhole

Eat a lot more food. Shit, double your portion size on everything for a starting point. Eat a lot of lean meat, fruit, vegetables, olive oil, nuts, and every carb you can get your hands on. Milk is your new best friend.

Read the stickied threads on how to put together a balanced workout program.

Yes...MORE FOOD! Not weightgain shakes!

Originally Posted by Gazhole

Eat a lot more food. Shit, double your portion size on everything for a starting point. Eat a lot of lean meat, fruit, vegetables, olive oil, nuts, and every carb you can get your hands on. Milk is your new best friend.

Read the stickied threads on how to put together a balanced workout program.

What Gaz said.

Protein: consume 1-1.5g per pound of lean body mass (you don't need to provide protein for your fat mass).

Fat: minimum 0.5g per pound lean body mass (I like to do about 1g per pound LBM)

Carbs: fill in the rest as you see fit

Milk may be your best friend, but eggs will now be your God. Eat lots of them.

For training, focussing on major compound movements at relatively heavy loads will produce the best size and strength gains. Lifts like squats, deadlifts, bench press, military press, clean variations, rows, pullups/chinups, lunges, etc, will do you good. You can read through the stickies and try to put your own together, or you can choose from many reputable strength programs like 5/3/1, Starting Strength, 5x5, Westside, 20 rep squat, etc. Although, if you're looking for some bodybuilding with strength (which all of those will give as well) a really good program is Built's "Baby Got Back" program -- a great combination of power work, rep work, endurance work and compounds and minor yet well-placed isolation work. It will make you big but strong and functional as well.

Originally Posted by DaJuan

I'm 6'3 185 and would like to build lean muscle I just started lifting about a month ago... My ideal target weight is to be about 215... I've been using 2 scoops of protein with skim milk or in a smoothie after lifting and muscle milk before i go to sleep on workout days (as i understand its time release) but was thinking about using mass gainer also, is that necessary? Also I have been lifting weights that I can do 6-8 reps of is that right for stength/muscle mass gains? Help is appreciated

Protein shakes r good but be careful to not substitute them for food i only drink one shake a day because shakes tend to kill my appetite

Shakes tend to kill my appetite, too. In fact, I'm using them for this purpose now. VERY helpful in keeping my dietary intake down.

I eat about 3-4 egg whites and oatmeal with a banana and sometimes protein with my vitamins and omega 3 I try and snack or eat something about every 3 hours I haven't been using carbs like I should I bought some whole wheat pasta for now and am going to invest in more healthy carbs so I'll have variety because to my understanding i should base my preworkout meal around that...im a picky eater so I usually switch back and forth between sum form of baked/grilled chicken/fish for lunch and dinner ... Is there a certain time I should not eat like past 8pm or a so many hours before I sleep because again I would like to gain lean muscle ? Thank you all for all the help the info is much appreciated

I also drink a gallon to a gallon and a 1/2 of water a day